As the summer sun draws us to the water, swimming becomes a favourite activity for many. Whilst it’s a fantastic way to stay fit and cool off, it’s crucial to be mindful of our body, as well as how to prevent injuries. As a physiotherapist, I’d like to share some insights on how to enjoy swimming safely and effectively this season.
Tips for Safe Swimming
- Warm Up and Cool Down: Just like any exercise, warming up is vital. Start with light dynamic stretches to prepare your muscles, and after your swim and cool down to promote recovery.
- Gradual Progression: Whether you’re increasing your distance or trying a new stroke, do so gradually. Listen to your body and allow time for rest and recovery.
- Stay Hydrated: Even in the water, it’s easy to forget to hydrate. Drink plenty of water before, during, and after your swim to maintain optimal performance and recovery.
3 Exercises to improve swimming
- Plank: Strength in your core muscles is vital in swimming as it facilitates better stroke efficiency and improved power transfer.
- Lat pull: Latissimus dorsi is one of the large back muscles that plays an important role in swimming. The more efficient your latissimus dorsi muscle, the greater your distance per stroke will be.
- Lunge with thoracic rotation: This helps strengthen your lower limbs and promote thoracic rotation for better stroke as well as reduce any chances of shoulder injury.
Swimming is a wonderful way to embrace the summer months, providing a blend of exercise and relaxation. By keeping these tips in mind, you can enjoy all the benefits of swimming while minimising the risk of injury. Dive in, stay safe, and make the most of this vibrant season!
If you have any questions about reducing pain while swimming or improving muscle efficiency, book an appointment with one of our physiotherapists for expert guidance.